Crossfit Real Life – CrossFit
Warm-up (No Measure)
3 rounds
5 Burpees
5 inch worms
10 Pike Press
10 Knee tucks
10 Jumping Lunges
Stretching and mobility
Warm-up (No Measure)
3 rounds
5 Burpees
5 inch worms
10 Pike Press
10 Knee tucks
10 Jumping Lunges
Stretching and mobility
Handstand Practice (10 x ☓ )
Pick any 2/3 (30 seconds Each)
Beginner:
Seated DB Shoulder Press Negatives
Box HSPU
Box Walks
Inter:
Wall Walks
Handstand Kick Up
Handstand Hold
Advanced:
Handstand Negatives
Handstand with Ab Mats
Supplementary Work for Advanced:
Handstand Shoulder Tap
Alt-Single Arm Hand Stand Hold
10 minutes – 10 sets
30 Seconds on 30 seconds off
Metcon (AMRAP – Reps)
E2MOM x 7 Rounds
5 Burpees
6 T2B
10 OH Plate Lunges
5 Push-ups
8 Alt Arm DB Push Press (22.5/15)
Every 3 rounds 1 min break
– Finish all 5 movements in 2 minutes
– If not completed then start all over the next 2 minutes
– Every 3rd round take a 1 minute break
– Total number of reps is score
COT: CRL Ab Blaster #2 (4 Rounds for reps)
TABATA
1: V-Ups
2: Leg Lifts
3: Scissors
4: Hollow Hold
– 20 seconds x 4 per movement
– 1 – 2 Rounds as per time
– Total number of reps per movement is score
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